Hello there...... Rest your foot...This should be done as much as possible. Avoid running, excess walking or standing and undue stretching of your sole. Gentle walking and exercises are fine.... Do not walk barefoot on hard surfaces. Choose shoes with cushioned heels and a good arch support..... Regular, gentle stretching of your Achilles tendon and plantar fascia may help to ease your symptoms. This is because most people with plantar fasciitis have a slight tightness of their Achilles tendon.... Consult orthopedician.....